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Health Tips for Young Lawyers

Catching Some Zzzz’s
By:  Laura Pratt and Sarah Brown

Sleep plays a very important role in your overall health. Even though individual sleep needs vary, on average, most healthy adults need anywhere between six and eight hours of sleep every night for sixteen hours of wakefulness. A person practicing healthy sleep habits generally can reap many benefits including better physical and mental health, enhanced performance, focus, memory conversion, problem-solving, improved relationships with others, and overall emotional stability.

However, according to the National Sleep Foundation, millions of people do not get enough sleep and suffer from sleep deficiency during daily activities. Thanks to heavy workloads and increased stress levels, young lawyers may be more susceptible to improper sleep habits and the serious mental and physical health consequences that follow. Studies show that sleep deficiency can greatly diminish mental performance; in fact, one complete night of sleep deprivation is as impairing as driving while legally intoxicated. Sleep deprivation has also been linked to depression, anxiety, stress, and suicidal or risk-taking behavior. Because it is involved in the healing, repair, and chemical balance of your body, sleep is crucial for physical health as well. Ongoing sleep deprivation can lead to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Because sleep helps maintain a healthy balance of the hormones linked to eating and feeling hungry, a lack of sleep can also contribute to obesity problems. Additionally, your immune system may have trouble fighting infections and keeping sickness at bay if you are not getting enough sleep.

There are several causes for lack of sleep. Generally, sleep disorders can be directly or indirectly linked to abnormalities in the following biological systems: brain and nervous system, cardiovascular system, metabolic functions, or immune system. Insomnia, emotional disorders, and alcohol and drug abuse can also cause serious sleep problems. If you begin to experience serious sleep deprivation, you should discuss these possible causes at length with your physician.

According to leading sleep researchers, there are several techniques for combating common sleep problems and getting a good night sleep:

• Keep a regular sleep schedule as much as possible.
• Never go to sleep after eating a full meal.
• Don’t consume caffeine four to six hours before bed.
• Limit smoking and alcohol consumption.
• Limit electronic stimulation before sleep; in the alternative, try yoga or other relaxation techniques before bedtime.
• Minimize noise, light, excessive temperature fluctuations, and other environmental factors when you sleep.
• Get regular exercise.
• When necessary and as a short-term solution for stressful seasons, consider daytime naps to make up for disrupted night sleep.

-LAURA PRATT is an Assistant City Attorney for the City of Lubbock. Although specializing in environmental compliance, she regularly advises the City on various municipal law issues, including employment, oil and gas, civil service, metropolitan planning, health care, and immigration law issues. The opinions expressed in this article are not the official opinions of the City of Lubbock.
-SARAH BROWN is a Nutritional Sciences student at Texas Tech University. As a member of the university’s triathlon team, she is constantly focusing on a healthy lifestyle. While pursuing her degree, she frequently volunteers to educate others on healthy nutrition practices.